Heart and Soul Black Bean Soup Recipe

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Heart and Soul Black Bean Soup
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Ingredients:

Directions:

  1. In large pot, heat oil with medium heat and add shallots and garlic.
  2. Saute until translucent, approx 2 minutes.
  3. Add chopped ham and saute for another 2 minutes.
  4. Add all beans. To drain black beans, place hand on top of opened can,
  5. Slowly turn over and let the juice flow out between your fingers. It's kind of fun :).
  6. Mix well; the refried beans will need to be broken up.
  7. Add creamed corn and chopped sun dried tomatoes.
  8. Add cayenne pepper to taste.
  9. Add chicken stock and bring to simmer, stirring occasionally for 20 minutes.
  10. Serve in bowls topped with grated Gouda and a squeeze of lime juice.
  11. I would suggest all the toppings too :).
  12. Toppings: (Optional).
  13. Avocado, cubed.
  14. Cilantro, torn into small pieces.
  15. Fat free sour cream.
  16. Tortilla chips.
  17. Big Spoon :).
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 200.55 Kcal (840 kJ)
Calories from fat 72.21 Kcal
% Daily Value*
Total Fat 8.02g 12%
Cholesterol 29.63mg 10%
Sodium 550.33mg 23%
Potassium 528.6mg 11%
Total Carbs 17.64g 6%
Sugars 4.58g 18%
Dietary Fiber 3.05g 12%
Protein 15.08g 30%
Vitamin C 9.2mg 15%
Iron 1.3mg 7%
Calcium 133.7mg 13%
Amount Per 100 g
Calories 112.48 Kcal (471 kJ)
Calories from fat 40.5 Kcal
% Daily Value*
Total Fat 4.5g 12%
Cholesterol 16.62mg 10%
Sodium 308.66mg 23%
Potassium 296.47mg 11%
Total Carbs 9.89g 6%
Sugars 2.57g 18%
Dietary Fiber 1.71g 12%
Protein 8.46g 30%
Vitamin C 5.1mg 15%
Iron 0.7mg 7%
Calcium 75mg 13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.1
    Points
  • 5
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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